Meditation for Beginners: 20 Practical Tips for Understanding the Mind : zen habits - Deepstash

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Meditation for Beginners: 20 Practical Tips for Understanding the Mind : zen habits

https://zenhabits.net/meditation-guide/

zenhabits.net

Meditation for Beginners: 20 Practical Tips for Understanding the Mind : zen habits
The most important habit I've formed in the last 10 years of forming habits is meditation. Hands down, bar none. Meditation has helped me to form all my other habits, it's helped me to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in my life.

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Sit for just two minutes

Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month.

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Don’t get caught up in the how

Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it.

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Count your breaths

Place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.

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Come back when you wander

When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. 

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Clearing the mind

Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. 

Try to practice focusing your attention, and practice some more when your mind wanders.

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Stay with whatever arises

After you practice focusing on your breath for a week, you might also try staying with a thought or feeling that arises. 

Stay with the feeling for a while. Just stay, and be curious.

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Get to know yourself

This practice is about learning how your mind works. What’s going on inside there? It’s murky, but by watching your mind wander, get frustrated, avoid difficult feelings … you can start to understand yourself.

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Notice the light, sounds, energy

Another place to put your attention is the light all around you. Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds or energy.

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You can do it anywhere

You can do meditation in your office, in the park, during your commute. 

Sitting meditation is the best place to start, but in truth, you’re practicing for this kind of mindfulness in your entire life.

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Check in with friends

You can do it with your spouse or child or a friend. Or just make a commitment with a friend to check in every morning after meditation. It might help you stick with it for longer.

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SIMILAR ARTICLES & IDEAS:

Why People Meditate

People meditate, not out of obligation or a hope that it will be helpful. They meditate because it creates very visible, very real positive changes in their lives.

The Benefits of Meditation

Start Small

Focus only on meditating 2-5 minutes each day, then after seven days, add 2-5 more minutes. 

It’s not the length of time that matters, it’s merely the consistency and commitment to doing it every day that counts.

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Meditation improves your life

Meditation won't change what happens to you. But it will teach you how to approach your experiences differently:

  • You experience more joy and less suffering.
  • You’re able to...

Meditation gives you clarity

It helps you clear your mind and focus on what is really important, especially during challenging and stressful times.

Meditation makes you kinder

... because it helps you be effective with your time and attention, so you have more room to be there for others.

Benefits of meditation

...include stress reduction, sharpened concentration, and improved circulation to start.

Once you begin to practice, you'll soon experience a quieter mind, a more open heart, and a sen...

Be comfortable in a quiet place

To get started, it doesn't matter whether you sit or lay down as long as you are comfortable. 

You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.

Become "present"

Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?